Contact Us: (540) 252-0074

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CCF – CrossFit

Skill Work

Metcon (AMRAP – Reps)

Rope Climb Mechanics
Use rep count to show least amount of pulls to reach the bell. Record best effort. Jumping is allowed.

Warm-up

Daily Warmup #2 (No Measure)

50′ – Walking Lunges

10 – Push Ups

10 – Russian KBS

10 – Air Squats

10 – Box Jumps

SWOD

Metcon (Time)

EMOM: perform 4 burpees, complete the following work with time remaining before top of next minute.

20 – Pull-Ups

20 – Bent Over Rows (95/65)

20 – T2B

20 – Thrusters (95/65)

20 – Ring Dips

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